Which food is better to eat on a cold day?

November 11, 2025 •

3 min read

Certain foods have a 'warming' effect on the body, which helps to naturally raise your core temperature. This guide explores which food is better to eat on a cold day to keep you healthy, energized, and cozy from the inside out.

Quick Summary

This article discusses the most beneficial foods for cold weather to promote internal warmth and improve overall health. It covers categories like soups, root vegetables, and spices, explaining their advantages.

Key Points

Embrace Warm Soups and Stews: Hearty broths with vegetables, lentils, and lean meat offer both internal warmth and sustained energy on a cold day.
Prioritize Root Vegetables: High-fiber vegetables like sweet potatoes and carrots take longer to digest, increasing thermogenesis and raising your body temperature.
Use Warming Spices: Spices like ginger, cinnamon, and turmeric can boost metabolism and circulation, helping to generate internal heat.
Choose Complex Carbohydrates: Opt for whole grains like oatmeal and quinoa for a slow, steady release of energy that keeps you warmer for longer than simple carbs.
Include Protein and Healthy Fats: Lean meats, fish, nuts, and seeds provide essential nutrients and take longer to digest, contributing to body warmth.
Stay Hydrated with Warm Drinks: Despite feeling less thirsty, drinking warm water or herbal tea helps regulate body temperature and is vital for digestion.

The Science of Warming Foods

When the temperature drops, the body naturally expends more energy to maintain its core temperature. This process, known as thermogenesis, can be influenced and supported by the types of food you consume. Certain nutrients, cooking methods, and spices can help increase internal heat and provide sustained energy to combat the chill.

Soups and Stews: The Ultimate Comfort

A hot bowl of soup or a hearty stew is a classic cold-day remedy, and for good reason. The warmth of the liquid provides immediate comfort, but the ingredients offer deeper benefits. A protein-rich broth, for example, is hydrating and easy to digest, while chunky vegetables and lentils contribute fiber and complex carbohydrates for sustained energy release. Chicken noodle soup, in particular, contains ingredients that can help fight infections and congestion.

Harnessing the Power of Root Vegetables

Root vegetables are a seasonal staple in colder months and are excellent for warming the body. This is due to their high fiber and carbohydrate content, which requires more time and energy to digest, generating heat in the process. Sweet potatoes, carrots, yams, and turnips are rich in vitamins A and C, as well as powerful antioxidants. Try roasting a medley of root vegetables with warming spices for a delicious and nutritious side dish.

Spices and Herbs for Internal Heat

Incorporating specific spices and herbs into your cooking can naturally increase thermogenesis. Many traditional cuisines from cold climates use spices for this very purpose.

Ginger: Known for its therapeutic properties, ginger can improve circulation and increase your body's metabolism. Add it to tea or use it in soups and curries.
Cinnamon: This spice can boost metabolism and provides a comforting flavor, making it perfect for warm beverages or oatmeal.
Turmeric: The active compound curcumin in turmeric helps increase blood circulation. A warm cup of 'golden milk' with turmeric and honey is a popular immune-boosting drink.
Cayenne Pepper: The capsaicin in chili peppers can induce thermogenesis, causing a temporary rise in body temperature.

Comparison of Cold vs. Warm Food Effects


Feature	Warm Foods (Soups, Stews, Porridge)	Cold Foods (Salads, Yogurt, Iced Drinks)
Digestion Speed	Slower digestion, generating more heat.	Faster digestion, less thermogenic effect.
Internal Temperature	Directly increases internal temperature upon consumption.	Can lower core body temperature.
Metabolic Boost	Stimulates a higher metabolic rate due to digestion.	Can temporarily slow metabolic processes.
Nutrient Density	Often feature nutrient-dense complex carbs, proteins, and fiber.	Can be nutrient-dense (e.g., fruit), but less dense than a hearty stew.
Immune Support	Spices and vegetables often boost immunity.	Probiotics in yogurt support gut health.
Comfort Factor	Provides psychological and physical warmth.	Can feel refreshing but doesn't offer the same 'cozy' feeling.

Whole Grains for Long-Lasting Warmth

For a balanced and warming diet, prioritize complex carbohydrates found in whole grains like oatmeal, brown rice, and quinoa. Unlike simple carbohydrates (e.g., sugary snacks), whole grains provide a steady release of energy that prevents a crash and keeps you feeling warm and full for longer. Starting your day with a hot bowl of oatmeal topped with nuts and seeds is an excellent strategy.

Protein and Healthy Fats

Consuming enough protein and healthy fats is vital during cold weather. Protein takes longer to digest than carbohydrates, increasing thermogenesis. Healthy fats, found in foods like nuts, seeds, and avocados, provide a concentrated source of energy and can also help create an insulating layer in the body. Lean meats, fish like salmon, and eggs are great sources of protein and essential fatty acids to keep you fueled.

Don't Forget to Hydrate

While not food, staying hydrated is crucial in colder weather, even though you may feel less thirsty. Dehydration can cause a drop in your core body temperature. Drinking plenty of warm water or herbal tea throughout the day helps regulate your body temperature and aids in digestion. Hot beverages also offer immediate warmth and comfort. *

Conclusion

On a cold day, the most effective food choices are those that promote thermogenesis, offer sustained energy, and are nutrient-rich to support your immune system. Hearty soups and stews, fibrous root vegetables, warming spices, whole grains, and lean proteins are all excellent options. Combining these elements into a balanced diet will help you stay warm, healthy, and full of energy until the warmer weather returns. By focusing on these warming foods and staying properly hydrated, you can enjoy the coziness of the season without feeling the chill.

Visit the USDA website for more information on healthy seasonal eating.

Frequently Asked Questions

Hot soups and stews provide immediate warmth from the temperature of the liquid. The digestion of their protein, fiber, and complex carbohydrates also requires energy, a process called thermogenesis, which generates internal body heat.

While not inherently bad, cold foods and beverages can cause your body temperature to drop, forcing it to use more energy to regulate warmth. Opting for warm alternatives can be more beneficial for staying cozy.

Spices like ginger, cinnamon, and chili peppers contain compounds that stimulate thermogenesis by increasing metabolism and blood circulation, naturally generating warmth from within.

Yes. Root vegetables are excellent cold-weather food because their high fiber content takes more effort and time to digest. This metabolic process generates heat and provides a steady source of energy.

Yes. Dehydration can lower your core body temperature, and the drier winter air can increase fluid loss. Drinking warm water or herbal tea regularly helps maintain hydration and regulate body temperature.

Yes, some fruits can be warming. Fruits and nuts often contain compounds that aid in thermogenesis and provide nutrients that support thyroid and adrenal gland function, which regulate body temperature. Dried fruits like dates and figs are also considered warming.

Thermogenesis is the process by which your body produces heat. Foods that require more energy to digest, such as those high in fiber, protein, and complex carbohydrates, can increase this process, helping you feel warmer.

References

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5 MUST-EAT WINTER FOODS